Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) of:
15/12 Calories of Rowing or Bike Erg
5-7 Strict Pull-Ups
100 Foot Sandbag Carry
30 Second Front Leaning Rest
30 Second Squat Hold
A.
Every 90 seconds, for 15 minutes (10 sets of):
Snatch x 2
Sets 1-3: 65-70%
Sets 4-6: 75%
Sets 7-8: 80%
Sets 9-10: 80+%
*You may touch and go or drop and reset, the order is reversed from two weeks ago.
B.
Four sets of:
4 Front Squats @ 75%
Immediately followed by…
8 Back Squats (same bar)
Rest 2-3 minutes between sets
C.
FULL SEND FRIDAY
For Time:
15 Power Snatches (155/105lbs)
20 Burpee Box Jump Overs (24/20”)
25 Toes to Bar
100 Double Unders
25 Toes to Bar
20 Burpee Box Jump Overs
15 Power Snatches
D.
Three sets of:
Strict Pull Ups x 6 reps (weighted)
Strict Pull Ups x Max Reps
Rest 90 seconds
E.
Four sets of:
Side Plank x 30 seconds
Rest 30 seconds
Athlete Notes:
Watch for a couple of our in house athletes getting after this workout on the youtube channel. Strategy here is either quick singles or descending touch and go reps on the first power snatches, smooth and consistent on the burpee box overs, 1-2 sets on the toes to bar, hit the dubs until you trip or finish, then 2-3 sets on that second time through on the toes to bar, smooth and consistent on the burpees again, and then hammer it out to finish on the barbell. Just keep putting your hands on it and the 15 reps will be there before you know it. Chip away at this workout with a consistent pace the whole time, don’t go out too hot and burnout on the back side.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal
Four sets of:
600 Meter Run
25 Bar Facing Burpees
Rest 90 seconds
500 Meter Ski Erg or Row
50 Foot Front Rack Lunge (135/95lbs)
7 Bar Muscle Ups
Additional Work
Three sets of:
10 Max Effort Med Ball Lateral Speed Throws Left
Rest 60 seconds
10 Max Effort Lateral Speed Throws Right
Rest 60 seconds
Followed by…
Six sets of:
2 Reps of Depth Drop + Lateral Jump (1 Each Direction)
Rest 1-2 minutes
*Perform a depth drop, except this time when you land you will immediately perform a lateral jump either for distance, or onto an elevated platform. Please take safety into consideration when choosing a vertical height for a lateral jump.
Additional Work
Two sets of:
Bamboo Bar Strict Press x Max Reps + Hold
Perform max reps at the weight that you typically use. Then hold overhead for as much time as possible. Please still use caution as you get tired.
Additional Work
Four rounds for quality of:
60 second Wall Sit
15 second rest
30 second Bear Hug Sandbag Hold
15 second rest
100-Foot Bearhug Sandbag Walk
60 seconds rest